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Three Exercises for Strengthening Muscle Without Using Weights

Essica Rahman -

If you are interested in toning or building your muscles but don’t have access to weights, this article is for you!  There are plenty of exercises that you can do to challenge your muscles in new ways. They can stimulate muscle growth, especially if you are a beginner at working out.

Here are three amazing exercises that you can perform to build muscle without using added weights.

Squats

Squats pack a powerful punch.  They strengthen your core and lower body, and can be modified to suit individual needs.

Here is a step-by-step guide on how to perform squats.

  1. Stand with your feet slightly wider than shoulder wide apart and your toes turned slightly out.
  2. Your arms can be straight out in front of you, or crossed against your chest.  Choose which feels best for you.
  3. Lower yourself as if sitting down in a chair
  4. Once your thighs are parallel to the floor, pause, and exhale as you push up and return to a standing position
  5. For a modified squat, try using a chair as a support.

Push-Ups

Push-ups help you build upper body strength.  Similar to squats, they can be modified for various fitness levels.  Below are instructions for a traditional push-up, but you can also try knee push-ups, or perform push-ups using your kitchen counter.

Here is a step-by-step guide on how to perform a proper push-up.

  1. Start on your hands and knees in a plank position.
  2. Keep your feet slightly separated and form a straight line with your body from head to toe .
  3. Slowly lower your chest towards your hands without touching the ground while maintaining a straight line with your body .
  4. Push upwards and return back to the plank position.

Plank

Plank exercises help fire up your core and performing them regularly can help reduce the risk of back pain by strengthening your muscles..

Here is a step-by-step guide on how to perform  a proper plank.

  1. Start on your hands and knees in a plank position.
  2. Place hands directly below and slightly wider than your shoulders.
  3. Lift your knees and form a straight line with your body from head to toe
  4. Look at a spot on the floor in front of you to keep your next in a neutral position Hold the position for as long as is comfortable for you without compromising your form For a modified plank, you can rest your body on your forearms, or knees.